19-25 Novembre

Lunedì


For Time:
1,000 Metri Row
50 Thruster (20/15)
30 Pull-up


  1,000 Metri Run
50 Ball Thruster
30 Tuck up
Martedì


5 Round ogni 4:00
20/14 Calorie Row
10 Lateral Barbell Burpees
5 Power Snatch (60/40)


  3 Set
A1) 8-10 Ring Rows
A2) 20'' Clapping Push Up
A3) 30-60 Sec Hollow Hold
Mercoledi

Pausing Front Squat
Build to Heavy Single (3 Secondi Pausa)



3 Round
30/21 Calorie Row
30 Kettlebell Swing (24/16)
30 Front Squat (40/25)


  AMRAP 13
10/8 Calorie Row
20 Kettlebell Swing
30 Goblet Squat


Giovedì


AMRAP 20
400 Metri Run
6 Strict Pull up
8 Dumbbell Snatch (35/22)


  3x
A1) 6-8 DB Floor Press
A2) 3-5 Chin Up


3x
B1) 20sec star Plank/lato
B2) 20mt 2kb OH Carry
B3) 40sec Plank Hold


 
Venerdi

Deadlift
Heavy Set da 6
Heavy Set da 4
Heavy Set da 2


AMRAP 15:
60 Double Under
30 Wallball (20/14)
15 Deadlift (110/75)


  AMRAP 15:
60 Salti di corda
30 Wallball
15 Plate Ground to Overhead
Sabato

5 Round:
1:00 Burpee Box Jump (24/20)
1:00 Hang Power Snatch (40/25)
1:00 Calorie Row
1:00 Rest


   
 

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